07Jun
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Echo
:15 sec Transition
-
2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
-
2 Rounds
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
:10 Ring Support Hold
:10 Bottom of Dip Hold
Chip Shot (Time)
For Time
1000/850m Row or ski
50 Dual Dumbbell Push Press
40/28 Calorie Bike
30 Farmers Carry Reverse Lunges
20 Bar Muscle-Ups
10 Wall Walks
Dumbbell Load: (Rx50/35, S 40/25)
Goal: 16:00-20:00
Cap: 25:00
Stimulus: Chipper Conditioning / Muscular Endurance
RPE: 8/10
Primary Objective: Complete the workout in under 20:00
Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes
PRVN Recovery #8 (Checkmark)
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
07Jun
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Machine of choice
Breathing with Cat-Cow
Bird Dogs
Hip CARs
Glute bridges
Air squats
Banded shoulder warm-up
A: 4 Sets (Weight)
4 Sets:
10-12 Banded Hip Thrusts
15-30sec Side Plank (ea side)
*Record hip thrust weight
B: 3 Rounds (4 Rounds for weight)
3 Rounds:
10-12 Alt Reverse Lunges w/Knee Raise
8-10 Seated DB Press
8-10 DB Bent Over Rows
20-30sec Single-Arm Farmer Carry (ea side)
* record DB weight in order (i.e., record lunges weight in “round 1”, press in “round 2”, rows in “round 3” and farmer carry in “round 4”)
Cooldown (No Measure)
Butterfly stretch
Single knee to chest
Legs on wall downtrain breathing
07Jun
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Wall ball partner warm-up
Front Squat (On the 2:30
4x4 build
3 box jumps (Dallas plate 3/3 plate halos))
Scales/Modifications
Goblet squat, box squat, weighted pull to stand or assisted lunges
15 Minute AMRAP (AMRAP - Rounds and Reps)
250 run
20 wall balls
20 sit-ups, weighted sit-ups or v-ups
06Jun
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Legends
Metcon (No Measure)
Every 2:00min
Row/Ski
Seated single arm DB hang shoulder to overhead
Row/Ski
Seated single arm DB Zottman curls
Row/Ski
Seated single arm DB hammer curls
Rest
***complete for 4 rounds***
06Jun
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2:00 Cardio Choice
-
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
-
3 Sets, For Quality
5 Inchworm Push-Ups
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps
Hang Power Clean + Power Clean (Weight)
Every 2:00 minutes, 6 Sets
1 Hang Power Clean + 1 Power Clean
*Start at 85% and build throughout this complex for the day.
Power Play (AMRAP - Rounds and Reps)
8:00 AMRAP
3-6-9-12...
Power Cleans (Rx 185/125, S 155/105)
Ring Dips
---
Goal: Complete the 5+ Rounds
Stimulus: Battery Work / Posterior Chain / Upper Body Press
RPE: 7/10
Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep
Secondary Objective: Keep the Ring Dips strict for as long as possible
PRVN Recovery #7 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
06Jun
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
6 rounds
Heavy BB shoulder shrugs
***
4 Rounds: EMOM
1min BB static hold (225/185)
100' DB/KB famers carry (70/50)
1min dead hang
1min BB wrist curls (behind the bum)
***
Unilateral: 2-3 sets
10/10 DB bicep curl
10/10 DB hammer curl
10/10 DB Zottman curl